HOME WORKOUT PLANNER



Home Workout PlannerContentsPage 2 and 3: Before you workout…Page 4: Why is a warm up important?Page 5: Warm up: dynamic stretchesPage 6: Examples of dynamic stretchesPage 7: Benefits of strength trainingPage 8-18: Bodyweight exercisesPage 19: Cool down: static stretchesPage 20: Examples of static stretchesPage 21-30: Workout charts for you to complete (one page per workout)Things to do BEFORE and AFTER your workout!Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But if it's been a while since you've exercised or particularly if you have any health issues or concerns, you should talk to your doctor before starting a new exercise routine. It is the responsibility of the participant to ensure that it is safe and they are fit and healthy to do the exercises below.You must talk to your doctor before you start an exercise program if any of the following apply:You are pregnantYou have heart disease.You have type 1 or type 2 diabetes.You have kidney disease.You have arthritis.You're being treated for cancer, or you've recently completed cancer treatment.You have high blood pressure.You must stop exercising and check with your doctor if you have any of the following symptoms:Pain or discomfort in your chest, neck, jaw or arms at rest or during physical activityDizziness, lightheadedness, or fainting with exercise or exertionShortness of breath with mild exertion, at rest, or when lying down or going to bedAdditional Important ConsiderationsHydrate, hydrate, hydrate – make sure you have had enough fluids before doing your workout Make sure you're wearing the right clothes and footwear for the workout you're doingWork in a dynamic warm-up before you start your exercisesUse static stretching after your workoutRefuel with post workout nutritionLog your workout on your workout planner Before you exercise – Dynamic StretchesDynamic stretching is when you stretch the muscle while moving them. It uses the muscles themselves to bring about a stretch. It's different from traditional "static" stretching because the stretch position is not held.Dynamic stretching is good before you exercise because: It increases body heat and blood flow, which loosens muscles and tendons. This improves overall power and strength performance. It prepares the muscles by practicing the movements that will be required of them. This means the muscles are well engaged and ready for a sport-specific activity.It improves the flexibility needed for the specific sport by increasing the range of motion around the joints. While static stretching puts the body in a relaxed state, dynamic stretching offers mental preparation by putting your body and mind into motion so they are ready for the competition ahead.Examples of Dynamic Stretches Cool Down – Static StretchesA static stretch means placing a muscle or muscle group in a position where it can be stretched for a certain amount of time – normally up to 30 seconds.Static stretching is good after your workout because:It helps relieve any cramping. Improves range of motion in the joints.There is a decreased risk for injury and a decrease in muscle soreness after your workoutStretching can also be very relaxing, both physically and mentally. ExerciseRepetitions: How many times did you do the exercise?Sets: How many times did you complete the set of repetitions with rest in between?Rest: How much rest did you have between each set?Example: SquatsExample: 15 reps of squatsExample: 3 x 15Example: 30 secondsDate of Workout………………………………………………….Warm Up:Cool Down:ExerciseRepetitions: How many times did you do the exercise?Sets: How many times did you complete the set of repetitions with rest in between?Rest: How much rest did you have between each set?Example: SquatsExample: 15 reps of squatsExample: 3 x 15Example: 30 secondsDate of Workout: …………………………………….. Warm Up:Cool Down:ExerciseRepetitions: How many times did you do the exercise?Sets: How many times did you complete the set of repetitions with rest in between?Rest: How much rest did you have between each set?Example: SquatsExample: 15 reps of squatsExample: 3 x 15Example: 30 secondsDate of Workout: …………………………………….. Warm Up:Cool Down:ExerciseRepetitions: How many times did you do the exercise?Sets: How many times did you complete the set of repetitions with rest in between?Rest: How much rest did you have between each set?Example: SquatsExample: 15 reps of squatsExample: 3 x 15Example: 30 secondsDate of Workout: …………………………………….. Warm Up:Cool Down:ExerciseRepetitions: How many times did you do the exercise?Sets: How many times did you complete the set of repetitions with rest in between?Rest: How much rest did you have between each set?Example: SquatsExample: 15 reps of squatsExample: 3 x 15Example: 30 secondsDate of Workout: …………………………………….. Warm Up:Cool Down:Date of Workout: …………………………………….. ExerciseRepetitions: How many times did you do the exercise?Sets: How many times did you complete the set of repetitions with rest in between?Rest: How much rest did you have between each set?Example: SquatsExample: 15 reps of squatsExample: 3 x 15Example: 30 secondsWarm Up:Cool Down:ExerciseRepetitions: How many times did you do the exercise?Sets: How many times did you complete the set of repetitions with rest in between?Rest: How much rest did you have between each set?Example: SquatsExample: 15 reps of squatsExample: 3 x 15Example: 30 secondsDate of Workout: …………………………………….. Warm up:Cool Down:ExerciseRepetitions: How many times did you do the exercise?Sets: How many times did you complete the set of repetitions with rest in between?Rest: How much rest did you have between each set?Example: SquatsExample: 15 reps of squatsExample: 3 x 15Example: 30 secondsDate of Workout: …………………………………….. Warm Up:Cool Down:ExerciseRepetitions: How many times did you do the exercise?Sets: How many times did you complete the set of repetitions with rest in between?Rest: How much rest did you have between each set?Example: SquatsExample: 15 reps of squatsExample: 3 x 15Example: 30 secondsDate of Workout: …………………………………….. Warm Up:Cool Down:ExerciseRepetitions: How many times did you do the exercise?Sets: How many times did you complete the set of repetitions with rest in between?Rest: How much rest did you have between each set?Example: SquatsExample: 15 reps of squatsExample: 3 x 15Example: 30 secondsDate of Workout: …………………………………….. Warm up: Cool Down: ................
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